The Role of Timing in Meal Planning
You don’t have to limit yourself to the greens alone when it comes to eating healthy. Red foods offer several nutritional benefits which have been ignored for so long. Recent research has shown that red fruits and veggies can reduce your risk of heart disease by up to 50%. Most of these foods contain antioxidants that protect your DNA by soaking up radicals. Read on if you’re interested in enhancing your diet with the most nutritious red-color foods.
Tomatoes are known for their high lycopene content. According to the National Institutes of Health, about 85% of total lycopene in our diet comes from these fruits. Lycopene is an antioxidant pigment with powerful anti-carcinogenic properties. It is also a good source of nutrition for the eye, and it improves prostate health. Tomatoes also contain important vitamins and minerals such as vitamin C, potassium, vitamin K1, and folate.
In addition to these benefits, observatory studies have shown links between tomatoes and cancer prevention. Incidents of lungs, prostate, and stomach cancer are fewer in people that consume tomatoes and other tomato products. This popular red fruit is also beneficial for your skin health by providing more protection against sunburn.
Despite being a fruit, tomatoes are prepared like vegetables. Although all varieties of tomatoes are nutritionally beneficial, cooking this food with a bit of oil makes it easier for your body to absorb the lycopene content. It can also be eaten raw or made into tomato juice.
Radishes are edible fruit vegetables found in various shapes and colors but mostly red. These veggies are rich in potassium and can help lower your blood pressure. Also, radishes can control damage to your red blood cells by increasing the oxygen supply to your blood. They also fortify blood vessels by generating collagens that reduce your chances of getting atherosclerosis, a disease that affects the artery.
Radishes are also rich in fiber beyond their heart and blood vessel benefits. They provide your system with enough roughages, improving digestion and regulating bile. The fiber content also protects your gallbladder and liver. These spicy roots make a great snack. You can slice them into salads and sandwiches, or they can be cooked in the same way as other vegetables.
Red potatoes will have a giant health impact once incorporated into your diet. These starchy tubers are rich in vitamin B6, containing more than 10% of the recommended daily value. The vitamin makes potatoes crucial for cellular renewal and a healthy nervous system. Red potatoes also have high levels of complex carbohydrates, which makes them a great source of energy for your body.
Since red potatoes are free of sodium and high in potassium, they can play a vital role in maintaining healthy blood pressure. Potassium also keeps cells, nerves, and other fluids in your body healthy. Generally, potatoes also have 45% of your daily recommended vitamin C intake. This nutrient provides great immunity support by helping to repair body tissues and providing antioxidants.
Potatoes contain 3g of dietary fiber, which can help you feel fuller for longer. Red potatoes can be boiled, smashed, and baked into mashed potatoes. You can also use potatoes to make chips or prepare them as gnocchi dumplings.
The flesh of wild salmon is usually red or pink due to their diet of crustaceans and zooplankton, which contain astaxanthin. Astaxanthin is a carotenoid with remarkable antioxidant properties that play vital roles in protecting your cells from free radicals. The carotenoid may also influence your immune system, activating white blood cells that will help you fight against foreign cells.
Salmon, especially the wild-caught ones, also provide the body’s complete vitamin D requirement in one serving. According to research, low vitamin D levels have been linked to high risks of diseases such as hypertension, heart failure, and stroke. Vitamin D may also make severe flu and COVID-19 infections less likely.
You can cook your salmon under a broiler to give it a fast caramelized flavor, or you can just grill it to get a smoky taste. Salmon can also be eaten fresh and raw. In this state, it is rich in omega-3 fatty acids, which support blood flow by improving blood vessels.
Kidney beans are excellent sources of plant-based protein, making them great for vegetarians and vegans. They supply up to 9 grams of protein for every 100 grams consumed, playing a vital role in body reparation. Beans can also improve heart health when taken as a substitute for meat or other protein sources with high cholesterol. Reducing your cholesterol intake is key to reducing your risk of heart disease.
Research also shows a link between bean consumption and a lower risk of cancer. Colon cancer may be less common in people who eat beans regularly. The non-digestible fiber contained in beans regulates the cell growth in the colon, cutting down the risk of being affected by cancer.
Kidney beans retain their shape when cooked, making them great for stews and soups. You can also pair kidney beans with turkey, chili, tomatoes, lettuce, and corn to make bean salad.
Red foods are an important part of maintaining a healthy diet, so it’s important to include them in your meal daily. If you’re eating red vegetables, be sure to digest them with their skins to get the full nutrients.
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